171 CrossFit – Sun, Apr 2
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">PART 1 → AMRAP x 2 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">4 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">8 Slow Arm Haulers</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">8 Alt. Thoracic Squat Rotations</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">Then Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">PART 2 → Progressive Warm-Up</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">5 Up-Downs w/4 Alt. Shoulder Taps*</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">5/5 Lateral Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">5 Seated DBL DB Arnold Press</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">5 Empty Barbell Clean Deadlifts</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">*When in the Tall Plank position, perform 4 Alt. Shoulder Taps.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">5 Up-Down Box Step Overs</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">:30 Empty Barbell Overhead Hold</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">10 Alt. Elbow Punches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">5 Burpee Box Jump/Step Overs</span></p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">5 Hang Muscle Clean + Strict Press*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4435def-7fff-d34f-a683-3fdd15eb4c3f">*1 Rep = 1 Hang Muscle Clean + Strict Press</span></p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-e1cabb4a-7fff-15b7-cce8-79fc4bf6a6dd">EMOM x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e1cabb4a-7fff-15b7-cce8-79fc4bf6a6dd">MIN 1 – 10 Ground to Overhead (95/65)*</span></p><p dir="ltr"><span id="docs-internal-guid-e1cabb4a-7fff-15b7-cce8-79fc4bf6a6dd">MIN 2 – Max Burpee Box Jump Overs (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-e1cabb4a-7fff-15b7-cce8-79fc4bf6a6dd">MIN 3 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e1cabb4a-7fff-15b7-cce8-79fc4bf6a6dd">*Athlete choice for Snatch or Clean & Jerk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e1cabb4a-7fff-15b7-cce8-79fc4bf6a6dd">(Score is Total BBJO Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e1cabb4a-7fff-15b7-cce8-79fc4bf6a6dd">KG BB: (42.5/30)</span></p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-ac0aab9f-7fff-bc4d-ae10-c0580c3042d5">EMOM x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ac0aab9f-7fff-bc4d-ae10-c0580c3042d5">MIN 1 – 10 Ground to Overhead (65/45)*</span></p><p dir="ltr"><span id="docs-internal-guid-ac0aab9f-7fff-bc4d-ae10-c0580c3042d5">MIN 2 – Max Up-Down Box Jump Overs (20)</span></p><p dir="ltr"><span id="docs-internal-guid-ac0aab9f-7fff-bc4d-ae10-c0580c3042d5">MIN 3 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ac0aab9f-7fff-bc4d-ae10-c0580c3042d5">*Athlete choice for Snatch or Clean & Jerk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ac0aab9f-7fff-bc4d-ae10-c0580c3042d5">(Score is Total UDBJO Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ac0aab9f-7fff-bc4d-ae10-c0580c3042d5">KG BB: (30/20)</span></p>
Post-Workout Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-0b1a3133-7fff-87e8-24f9-8d4f877ebb46">EVERY 4:00 x 3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-0b1a3133-7fff-87e8-24f9-8d4f877ebb46">12 Seated DB Alt. Arnold Presses (Mod-Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-0b1a3133-7fff-87e8-24f9-8d4f877ebb46">10 DB Reverse Flyes</span></p><p dir="ltr"><span id="docs-internal-guid-0b1a3133-7fff-87e8-24f9-8d4f877ebb46">20 Alt. DB Slides</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0b1a3133-7fff-87e8-24f9-8d4f877ebb46">-Rest w/ Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0b1a3133-7fff-87e8-24f9-8d4f877ebb46">(No Measure)</span></p>
